サディク・ハドゾビックのインスタグラム(sadikhadzovic) - 8月9日 23時00分

Here’s one of my arm workouts from my last Olympia prep? Save this one for your next arm workout written by my trainer @docmcamp.

1-Standing Barbell Curls “Hands outside Hips”-Warm-up until weight for challenging 10 reps with good form. 4 sets. SuperSetted with exercise 2.

Normal Tempo.

2- Standing Tricep Pushdown with EZ Bar attached to High Cable weight for challenging 10 reps, hold contraction 1 second Rest 60 sec.

3- Seated Preacher Curls (plate loaded or pin adjustable). Weight for good 12 reps with 2 second hold at top. 3 sets. Supersetted with exercise 4.

4- Lying Cable Skull Crusher with EZ bar attached to low cable- 3 sets 15 reps, hold top 3 sec Rest 60 seconds.

5- Standing DB curls weight for challenging 12 reps, make sure to Supinate and hold top position 2 seconds. Supersetted with Ex. 6

6- Smith Machine or Barbell Close Grip Bench- Challenging 8 reps. Controlled 2 seconds on the negative. “keep shoulders pinched back” 4 Sets on Both.

Rest 60.

7-Standing Tricep Pushdowns with Ropes- 15 reps hold contraction 2 seconds Super-setted with close grip Push-ups. Reps are until good fatigue, slow tempo. 3 sets Rest 60 sec.

8- Seated DB Hammer concentration curl 3 sets 15 reps, hold contraction 2 seconds. Rest 45.

9-Standing Rope hammer curls- 3 sets 15 reps Normal tempo. Rest 60.

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